The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond ""the Wall""
Every year, roughly 2 million people participate in marathons and half marathons in the United States, and, no matter what level they are, every one of these runners has likely hit “The Wall,” running out of muscle fuel in the final miles and slowing down precipitously. This setback and other common running disappointments are nutritional (or metabolic) in nature. In The New Rules, renowned fitness journalist and training coach Matt Fitzgerald cuts through the myths,distilling the most up–to–date science to help runners overcome the universally experienced nutritional barriers that prevent success in the marathon and half marathon.
From basic tenets of training to nutrition guidelines, The New Rules is the first resource for runners to fully integrate nutrition with training for a complete and systematic preraceplan. Fitzgerald’s powerful and easy–to–use tools will enable runners of all levels to attain their ideal racing weight, calculate their precise daily energy needs, and formulate a custom nutrition plan.
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LibraryThing ReviewUser Review - SeriousGrace - LibraryThing
As much as I love books that are designed to make me a better anything my eyes glaze over when the information becomes too out-of-my-league. Take, for example Fitzgerald's recommendation that runners ... Read full review
THE TWORULE DIET
PERFORMANCE NUTRITION FROM DAY 1 TO RACE
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10-day fat-loading period 45:00 OF COMPLETING 7-day caffeine fast body weight Foundation body weight Water caffeine fast optional calories from fat carbohydrate intake CHO per kg COMPLETING WORKOUT consume drink or gels electrolytes energy gels Fast-finish run 5:00 fat-loading period 65 fat-loading period optional Foundation run 5:00 g CHO g of carbs g PRO glycogen half marathon Hill repetitions run hit the wall kg body weight least 0.4 g loading Long run 0.5 marathon or half marathons and half meal mile Z1 minutes NUTRITION DURING WORKOUT NUTRITION WITHIN 45:00 percent of calories performance period 65 percent prerace PRO per kg protein race nutrition plan Recovery run 45:00 RECOVERY WEEK reduced calorie intake run 0.5 mile snacks Speed-play run 5:00 sports drink TAPER PERIOD vegetables water At least weight Foundation run weight S Long weight T Foundation weight W Recovery whole grains WORKOUT NUTRITION WORKOUT RECOVERY NUTRITION Z1 Water Zone